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Old 10-07-2011, 11:29 AM   #131
james forshaw
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Since my programme was designed by me, it is therefore inherently crap. So I sat down with the local CF facility owner and we came up with this variation on SS. The goal is to start from scratch and go 6 months with no pain. At this point, weaknesses and injury worries should be a thing of the past.

A
Box squat - so no butt-winking whatsoever
Press
Chin-ups
Single-arm rows - rear delt work to stop thoracic rounding (progressing to Pendlay rows when back is strong enough to do them)

B
Box Squat
Dips
Deadlift - from scratch

Goal is VERY SLOW progression, and 6 months pain-free
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Old 10-07-2011, 11:31 AM   #132
james forshaw
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A
Box Squat 3x10 (12" box+10+5+5) w/ PVC pipe (from scratch basically)
Press 40x9, 35x8, 30x8 (4-6 rep range so increase all - last two sets not to failure)
Single arm row 1x20 @ 17.5kg each arm
Back Extensions 2x20 no weight
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